Stretching
Stretching is a component of fitness that’s often overlooked when designing a fitness program. Stretching helps increase flexibility, range of motion and circulation and can help alleviate stress. Stretching can also help prevent injury. A muscle’s job is to contract and relax, and the majority of the exercises we do for fitness focus on contraction. Thus, it’s important to balance that out by stretching out your muscles so they don’t become too tight and rip or tear. There are different types of stretching: Static and Dynamic. Static stretching involves stretching a muscle and holding it, whereas dynamic stretching involves moving that muscle while you stretch it.
Usually dynamic stretches are best done before activity (e.g., running) and static stretches are done after an activity. It’s important with stretching, as with any form of exercise, that you warm up first. Stretching a cold muscle can be like stretching a frozen elastic band. It’s best to get some blood flowing to the areas that you are going to stretch or move before you start to exercise. Stretching should never cause pain. You should feel a slight pull, but you should never take it to a level where there is pain. Flexibility will increase over time, and overstretching can be just as problematic as not stretching. It’s important to breathe while you’re stretching, as this can help your body relax so you enjoy the stretch more. Hold a stretch for at least 10-15 seconds to loosen a muscle and repeat two to three times. If your goal is to increase flexibility, then you’ll want to hold the stretch for 30 seconds or longer.
You may need to work up to this level, however, so you don’t cause injury. The frequency of stretching is just as important as how long you do it. Your muscles have memory and you’ll want to stretch at least three times a week to maintain and increase flexibility. View our video library on Stretching for specific examples. Yoga and Pilates are types of exercises that incorporate types of stretches. Refer to our section on Yoga and Pilates for more information.
Usually dynamic stretches are best done before activity (e.g., running) and static stretches are done after an activity. It’s important with stretching, as with any form of exercise, that you warm up first. Stretching a cold muscle can be like stretching a frozen elastic band. It’s best to get some blood flowing to the areas that you are going to stretch or move before you start to exercise. Stretching should never cause pain. You should feel a slight pull, but you should never take it to a level where there is pain. Flexibility will increase over time, and overstretching can be just as problematic as not stretching. It’s important to breathe while you’re stretching, as this can help your body relax so you enjoy the stretch more. Hold a stretch for at least 10-15 seconds to loosen a muscle and repeat two to three times. If your goal is to increase flexibility, then you’ll want to hold the stretch for 30 seconds or longer.
You may need to work up to this level, however, so you don’t cause injury. The frequency of stretching is just as important as how long you do it. Your muscles have memory and you’ll want to stretch at least three times a week to maintain and increase flexibility. View our video library on Stretching for specific examples. Yoga and Pilates are types of exercises that incorporate types of stretches. Refer to our section on Yoga and Pilates for more information.
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